When we train hard and eat right every day, we expect positive results but don’t always get them. Trying to lose weight can come with a lot of setbacks and frustration. Approximately 85% of people who diet experience a weight loss plateau.

If this happens to you, you might need to alter your weight loss strategy to stay motivated. Many factors beyond willpower and calorie counts can impact progress and leave you frustrated and wondering: Why can’t I lose weight?

One surprising thing that might help is shifting your way of thinking. Studies confirm that compassion and a nonjudgmental mindset can drive long-term success. Let’s look at some of the common roadblocks to weight loss, and what you can do about them.

Lifestyle-related roadblocks to weight loss

The lifestyle you live is a major influence on your diet and exercise habits. It’s not uncommon for people who work long hours or have sedentary jobs to struggle with consistent weight loss. However, that does not mean you can’t reach your goals.

Understanding the normal lifestyle roadblocks to weight loss will help you build a more realistic and sustainable plan for success. People who spend the majority of their time sitting behind a desk often deal with poor posture and weight gain. Those who stay active enjoy greater progress with stamina and weight loss.

Inconsistent eating patterns or hidden calories

Following normal eating patterns is crucial to your body’s metabolism. If you skip meals, eat late-night snacks, or eat your meals at different times each day, it slows how fast your body can burn fat. You must also account for any hidden calories you’re consuming.

Sauces, drinks, and small snacks can disrupt optimal metabolic function and provide calories that add up quickly and stall weight loss.

What you can do

Keeping a food journal is a great way to track your eating habits and avoid mindless snacking that keeps you from shedding weight. Incorporating lots of healthy fats and nutrient-dense foods in your diet and using portion control can help manage hunger, support metabolism, and improve overall fat loss.

Lack of physical activity or too much sitting

Even if you have a job that requires you to sit behind a desk, this doesn’t mean you can’t stay active. If you don’t include lots of movement in your day, your body will store more fat, especially around the midsection.

What you can do

Regular physical activity is a key part of a healthy lifestyle and can help with weight loss and keeping weight off. The United States Department of Health and Human Services (HHS) and the American College of Sports Medicine (ACSM) recommend that adults aim for at least 150 to 300 minutes each week of moderate-intensity aerobic activity (like brisk walking, cycling, or swimming), or 75 to 150 minutes each week of vigorous-intensity activity (like running or fast cycling). You can break this up however works best for you, even short bursts of activity count toward your total.

Remember, any amount of physical activity is better than none. Start with small changes and gradually increase your activity level. The most important thing is to find activities you enjoy and can stick with over time. Regular movement not only helps with weight management, but also improves heart health, mood, and sleep. Before starting a new exercise program, especially if you have any health conditions or have not been active recently, it is important to consult with your doctor to make sure your plan is safe and appropriate for you.

Poor sleep and chronic stress affect metabolism

Numerous studies show how poor sleep quality stalls weight loss and leads to obesity. You need a restful night’s sleep because it helps to regulate your hormones, reduces cravings, and helps with stress management—all of which are key factors for sustainable weight loss.

The recommended amount of sleep each night is:

• 7–8 hours for adults.
• 8-10 hours for adolescents.
• 9-16 for infants and children.

What you can do

It’s important to establish good sleep hygiene habits like regular sleep schedules and unplugging before bed. This can help you achieve restful sleep that supports metabolism, curbs late-night hunger, and helps the body burn fat more efficiently.

Hormonal and medical factors in weight gain

Hormonal imbalance, certain genetic factors, and chronic conditions could impact weight loss by slowing the metabolism and affecting how your body stores fat. Speaking with a healthcare provider is the best way to pinpoint your underlying issues and create a personalized weight loss plan.

Thyroid issues, PCOS, perimenopause/menopause

Thyroid function problems like hypothyroidism or Hashimoto’s disease make it hard to lose weight because the body burns fewer calories.

PCOS, or polycystic ovary syndrome, leads to issues with insulin resistance that cause the body to store more fat, which slows or stalls weight loss. Those experiencing perimenopause or menopause deal with hormonal shifts that make it harder to manage weight and maintain muscle mass.

What you can do

Your doctor might recommend the use of hormone treatments, like thyroid medication or estrogen, to get over your weight loss plateau.

Insulin resistance, metabolic syndrome

Insulin regulates blood sugar levels. When insulin levels remain high, as they commonly do after eating a diet heavy in sugar and carbohydrates, fat storage increases. Even if you reduce your caloric intake, this will make fat loss more of a challenge.

Having an insulin resistance condition will further complicate your weight loss efforts. Metabolic syndrome amplifies the challenges by combining multiple risk factors—like high blood sugar, increased abdominal fat, and abnormal cholesterol levels—that all make weight loss significantly harder.

Medications that can affect weight

Certain medications make it much more challenging to lose weight because they increase hunger, impede metabolism, or cause water retention. The types of medicines that may cause this complication include antidepressants, steroids, and certain diabetic medications.

If you suspect a medical issue, talk to your healthcare provider. They can check for underlying conditions and help create a personalized plan.

Behavioral and emotional factors

A successful weight-loss plan might need to address emotional triggers that impact your eating habits, like high stress levels, boredom, or mental health challenges. The plan might also need to account for your daily behaviors, like sleep patterns and activity levels, that influence how your body stores and burns fat.

• Emotional eating and stress-related cravings. Anxiety and fatigue are top causes of emotional eating and stress-related cravings. Using mindful eating habits, like pausing before you eat and recognizing true hunger cues, will ensure your body doesn’t store excess calories from unnecessary snacking.
• All-or-nothing mindset and unrealistic expectations. Creating unrealistic expectations for your weight loss efforts could be counterproductive. You might even give up after a short period of frustration. By setting realistic goals for a sustainable lifestyle, it could be much easier to stay motivated and lose weight.
• Diet fatigue or burnout from past failures. Exhaustion from trying to stick to a rigorous diet plan too many times will reduce motivation and make it tougher to start again. Building your weight loss habits slowly increases consistency and helps create lasting change.

How to get back on track

Your weight loss journey is personal—that’s why it’s important to work with a healthcare professional to create a science-backed, personalized plan. Here are some practical strategies that support long-term success and help you stay motivated throughout the process:

• Focus on health markers beyond the scale. You can track a number of non-scale victories to see real progress beyond just weight. Some of the most important metrics to track include energy levels, sleep quality, and blood pressure.
• Incorporate movement you enjoy. Choose exercise routines you look forward to—like dancing, hiking, or swimming—so staying active feels fun, not forced.
• Stay consistent with small, meaningful changes. Simple choices—like water over soda or a walk after dinner—can create real change over time by improving hydration and supporting digestion. These habits will make a huge difference in reducing inflammation, improving body composition, and supporting a healthier energy balance.
• Ask for support from health coaches, physicians, and/or therapists. It’s much easier to follow an exercise routine and push through obstacles when you have a support system to help you along the way.

Why can’t I lose weight? We’ll help you find the answer

Weight loss is complex and deeply personal. Try to approach your path with patience and self-compassion, since everyone’s body, lifestyle, and obstacles are unique. Ask for help when you need it; progress is gradual and built through consistency and support.

Nutrition counseling, weight control advice, and meal planning are all part of the individualized support you can receive through the Family Practice group at Florida Medical Clinic Orlando Health. Together, you and the staff can identify your unique health goals and aspirations during a one-on-one medical consultation. With your goals in mind, they’ll create a customized, research-backed plan that promotes sustainable progress for weight loss.

About Dr. Govender

Dr. Deshanie Govender is a board-certified Family Medicine physician committed to delivering compassionate, patient-centered care. She emphasizes preventive medicine and partners with patients to achieve long-term health through education, lifestyle guidance, and evidence-based treatment.

Dr. Govender earned her Doctor of Medicine from St. George’s University School of Medicine and graduated magna cum laude with a Bachelor of Arts in Psychology from the University of South Florida’s Honors Program.

You can request an appointment by calling 813-875-8453.